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The 2022 CrossFit Games are down to their final two days this coming weekend. Day Three in Madison, WI, was challenging all around. The Individual competitors pushed through three events and concluded with a fitting finale — a Husafell bag carry to the top of the Wisconsin State Capitol Building’s main steps.

Near the start of the day, Tia-Clair Toomey captured the overall lead for the Women for the first time. She is two points ahead of Mal O’Brien, who was at the top of the leaderboard after Day One and Day Two. Event Seven might have been where Toomey separated herself after a second-place finish to Individual rookie Alexis Raptis.

On the Men’s side of the affairs, Ricky Garard extended his overall lead and could soon see himself winning his first-ever Fittest Man on Earth® title. Here are the top 10 athletes on the respective leaderboards for both divisions after Day 3 of the 2022 CrossFit Games:

Men

1. Ricky Garard [Australia] —655 points
2. Justin Medeiros [USA] — 568 points
3. Roman Khrennikov [Russia] — 541 points
4. Jeffrey Adler [Canada] — 483 points
5. Samuel Kwant [USA] — 474 points
6. Saxon Panchik [USA] — 458 points
7. Patrick Vellner [Canada] — 455 points
8. Bjorgvin Karl Gudmundsson [Iceland] — 446 points
9. Noah Ohlsen [USA] — 442 points
10. Lazar Dukic [Serbia] — 442 points

Women

1. Tia-Clair Toomey [Australia] — 500 points
2. Mallory O’Brien [USA] — 498 points
3. Emma Lawson [Canada] — 480 points
4. Haley Adams [USA] — 465 points
5. Danielle Brandon [USA] — 462 points
6. Kristi Eramo O’Connell [USA] — 462 points
7. Arielle Loewen [USA] — 420 points
8. Brooke Wells [USA] — 400 points
9. Gabriela Migala [Poland] — 396 points
10. Alexis Raptis [USA] — 387 points

 

 

 

 

 

 

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[Related: 2022 NOBULL CrossFit Games Results and Leaderboard]

Individual Event Five Results — The Capitol

For time:

• 20 Pig Flips
• 3.5-mile Run
• 200-meter Jerry Bag Carry 
• 200-meter Husafell Carry

No time limit.

Women: 350-pound Pig, (two) 70-pound Jerry bags, 150-pound Husafell
Men: 510-pound Pig, (two) 100-pound Jerry bags, 200-pound Husafell

Athletes start with Pig Flips at the Alliant Energy Center (AEC) Center and move to the Capitol. Once there, they will work through farmers’ carries with Jerry bags, and Husafell carries down State Street. They finish on the steps of the Wisconsin State Capitol building.

Individual Women’s Results

1. Gabriela Migała — 33:34.67
2. Laura Horvath — 35:02.72
3. Tia-Clair Toomey — 35:11.29
4. Brooke Wells — 35:13.89
5. Haley Adams — 35:51.51
6. Danielle Brandon — 36:05.00
7. Amanda Barnhart — 36:05.92
8. Kristi Eramo O’Connell — 37:12.19
9. Mal O’Brien — 37:20.04
10. Emma McQuaid — 37:58.62

Individual Men’s Results

1. Ricky Garard — 31:54.47
2. Roman Khrennikov — 32:01.47
3. Travis Mayer — 32:16.22
4. Sam Kwant — 32:47.67
5. Jayson Hopper — 33:04.11
6. Jeffrey Adler — 33:16.60
7. Alex Vigneault — 33:53.84
8. Justin Medeiros — 34:08.32
9. Björgvin Karl Gudmundsson — 34:12.77
10. Bayden Brown — 34:27.50

Individual Event Six Results — Up and Over

Three rounds for time:

• 12 Muscle-Ups
• 25 Jump-Overs
• 30 GHD Sit-Ups

Then:

• 84-foot Weighted Lunge

Women: Jump 50-in log, 30-in box, 20-in Pig, lunge 125-lb axle bar
Men: Jump 50-in log, 42-in box, 20-in Pig, lunge 185-lb axle bar

Time limit: 18 minutes

Individual Women’s Results

1. Tia-Clair Toomey — 11:58.92
2. Mal O’Brien — 12::58.91
3. Emma Lawson — 13:29.56
4. Haley Adams — 13:41.11
5. Danielle Brandon — 13:41.83
6. Kara Saunders — 13:46.47
7. Matilde Garnes — 13:52.24
8. Baylee Rayl — 14:15.70
9. Paige Semenza — 14:30.20
10. Arielle Loewen — 14:36.73

Individual Men’s Results

1. Saxon Panchik — 12:40.00
2. Justin Medeiros — 13:09.31
3. Ricky Garard — 13:17.76
4. Samuel Kwant — 13:37.84
5. Björgvin Karl Gudmundsson — 13:39.71
6. Cole Sager — 13:44.84
7. Noah Ohlsen — 14:05.20
8. Patrick Vellner — 14:09.22
9. Uldis Upenieks — 14:13.72
10. Spencer Panchik —14:13.97

 

 

 

 

 

 

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Individual Event Seven Results — Echo Press

For time:

• Echo Bike — Men: 30 calories | Women: 25 calories
• 10 block Handstand Push-up
• Echo Bike — Men: 20 calories | Women: 15 calories
• 10 block Handstand Push-up
• Echo Bike — Men: 20 calories | Women: 15 calories
• 10 block Handstand Push-up
• Echo Bike — Men: 30 calories | Women: 25 calories

Women: two-inch deficit
Men: 3.5-inch deficit

Individual Women’s Results

1. Alexis Raptis — 6:41.18
2. Tia-Clair Toomey — 7:45.28
3. Emma McQuaid — 8:01.72
4. Caroline Conners — 8:36.64
5. Dani Speegle — 8:57.34
6. Paige Powers — 9:24.43
7. Seungyeon Choi — 9:31.93
8. Alex Gazan — 9:39.33
9. Emma Lawson — 9:43.37
10. Arielle Loewen — 10:04.54

Individual Men’s Results

1. Will Moorad — 6:30.15
2. Jayson Hopper — 6:57.82
3. Roman Khrennikov — 7:02.22
4. Enrico Zenoni — 7:07.08
5. Justin Medeiros — 7:29.07
6. Spencer Panchik — 7:38.91
7. André Houdet — 7:44.44
8. Colten Mertens — 7:55.89
9. Patrick Vellner — 8:08.35
10. Guilherme Malheiros — 8:10.35

Day Three Teams Overall Leaderboard

CrossFit Mayhem Freedom is back in first place amongst the Teams after solid showings in Events Five and Six.

1. CrossFit Mayhem Freedom — 552 points
2. CrossFit Oslo Navy Blue — 537 points
3. CrossFit Invictus — 519 points
4. CrossFit Mayhem Independence — 504 points
5. CrossFit Reykjavík — 480 points

 

 

 

 

 

 

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[Related: The Best Sled Workouts for Muscle, Strength, Fat Loss, and Recovery]

Day Three Adaptive Leaderboard

Day Three of the Games was Day Two for Adaptive and Age Group athletes, who continued their battle to be crowned the Fittest.

Upper Extremity — Women

1. Camille Vigneault — 385 points
2. Anne-Laure Coutenceau — 325 points
3. Christina Mazzullo — 320 points
4. Eileen Quinn — 195 points
5. Elizabeth Bride — 175 points

Upper Extremity — Men

1. Casey Acree — 500 points
2. Josue Maldonado — 375 points
3. Alexi Fiorucci — 215 points
4. Samuel Pera — 195 points
5. Xabier Osa Mendes — 115 points

Lower Extremity — Women

Note: At the time of this writing, there were discrepancies in this division’s leaderboard. These results will be updated to reflect changes as necessary. 

1. Valerie Cohen — 500 points
2. Amy Bream — 295 points
3. Molly Moore — 275 points
4. Natalie Rovirosa — 255 points

Lower Extremity — Men

1. Rogan Dean — 335 points
2. Charles Pienaar — 325 points
3. Ole Kristian Antonsen — 300 points
4. Elliot Young — 260 points
5. Luke Reeson — 180 points

Neuromuscular — Women

1. Morgan Johnson — 450 points
2. Lauren Taylor — 320 points
3. Letchen du Plessis — 175 points
4. Leila Ives — 175 points

Neuromuscular — Men

1. Brett Horchar — 425 points
2. Jeremie Perera — 295 points
3. Benjamin Fallon — 280 points
4. Kevin Maijer — 200 points
5. Bart Walsh — 200 points

Day Three Age Group Leaderboard

The Age Group portion picked up the pace before the Finals of these events.

14-15 — Girls

1. Lucy McGonigle —  420 points
2. Caroline Sabatini — 390 points
3. Rylee Beebe — 370 points

14-15 — Boys

1. RJ Mestre — 490 points
2. Tal Simson — 410 points
3. Yousef Diab — 360 points

16-17 — Girls

1. Olivia Kerstetter — 350 points
2. Trista Smith — 310 points
3. Sophia Shaft — 290 points

16-17 — Boys

1. Elijah Subiono — 390 points
2. Ty Jenkins — 390 points
3. Caleb McClure — 360 points

35-39 — Women

1. Aneta Tuker  — 330 points
2. Emilia Leppänen — 310 points
3. Chyno Cho — 290 points

35-39 — Men

1. Rogelio Gamboa — 290 points
2. Bryan Wong — 270 points
3. Julian Serna — 260 points

40-44 — Women

1. Jenn Ryan — 360 points
2. Kelly Friel — 340 points
3. Rebecca Voigt Miler — 290 points

40-44 — Men

1. Alexandre Jolivet —  330 points
2. Rudolph Berger — 330 points
3. Caine Hayes — 290 points

45-49 — Women

1. Jennifer Dieter — 270 points
2. Ali Crawford — 270 points
3. Michelle Suozzi  — 250 points

45-49 — Men

1. Mike Kern — 360 points
2. Jason Grubb — 360 points
3. Vlad Liashkevich — 320 points

50-54 — Women

1. Kim Purdy — 420 points
2. Cheryl Brost — 400 points
3. Nathalie Connors — 370 points

50-54 — Men

1. Eirik Solen — 350 points
2. Richard Stevenson — 320 points
3. Eric C. Smith — 290 points

55-59 — Women

1. Leigh Coates — 390 points
2. Shanna Bunce — 350 points
3. Kim Stambaugh — 310 points

55-59 — Men

1. Mike Egan — 440 points
2. Leonardo Wernersbach Lima — 400 points
3. Antonio Boldrini — 380 points

60-64 — Women

1. Mary Beth Prodromides — 440 points
2. Lynne Knapman — 290 points
3. Shelly Chapple — 290 points

60-64 — Men

1. Shanon Aiken — 450 points
2. William Powell — 380 points
3. Christian Galy — 360 points

65+ — Women

1. Pia Gund — 410 points
2. Marcia Yager — 370 points
3. Patti Walkover —350 points

65+ — Men

1. Cal Cherrington — 460 points
2. John Mariotti — 350 points
3. Osvaldo Tupinamba — 330 points

Saturday, August 6 of the 2022 CrossFit Games should be a competitive doozy. After the fireworks of Day 4 conclude, both Individual divisions and the Teams will be parsed down with a cut of athletes before the climactic Finale on Sunday, August 7. The podium for the Fittest on Earth® champions will soon be around the corner. 

Featured Image: William Johnson (@barbellstories on Instagram)

The post 2022 CrossFit Games Day Three Results — Tia-Clair Toomey Takes Pole Position appeared first on Breaking Muscle.

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Andrew Hause has his sights set on one of the more hallowed marks in strength sports — Daniel Bell’s All-Time World Record total of 1,182.4 kilograms (2,609.9 pounds) with wraps. Per a training feat achieved right before the 2022 World Raw Powerlifting Federation (WRPF) American Pro, it seems the 140-kilogram powerlifter remains on track toward rewriting the history books one day. 

On August 3, 2022, Hause shared footage of himself capturing a 1,143-kilogram (2,522-pound) total with wraps during a recent workout. That Total is 26.5 kilograms (58.4 pounds) more than Hause’s recent All-Time World Record in the 140-kilogram weight class at the 2022 WRPF American Pro. Hause did not disclose his weight for this session nor the precise date of the workout.

 

 

 

 

 

 

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In addition to his best-ever training total, Hause’s squat, bench press, and deadlift top marks are all personal records (PR). Here’s a rundown of Hause’s training performance:

Andrew Hause — Raw (W/Wraps) Training Stats 

• Squat — 476.6 kilograms (1,031 pounds) | Personal Record 
• Bench Press — 256.3 kilograms (565 pounds) | Personal Record
• Deadlift — 420 kilograms (926 pounds) | Personal Record
• Total —1,144 kilograms (2,522 pounds) | Personal Record 

As the powerlifter alluded to in an Instagram post, Hause found it challenging to transfer these stats to the 2022 WRPF American Pro. The training session nonetheless remains a potential preview of the power Hause might be able to harness on a sanctioned lifting platform in the future. 

“Not the cleanest lifts, but here are my best numbers from last meet prep,” Hause wrote. “[It was] a whole different monster to hit them in a meet on the same day. I need to keep pushing. Operation 2,650!”

 

 

 

 

 

 

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Hause’s High Ambitions

Even with his recent All-Time World Record in the 140-kilogram weight class, Hause still needs 66.4 kilograms (146.4 pounds) to surpass Bell’s heaviest recorded total in the history of powerlifting. However, Hause has ambitions to do more than exceed Bell’s legendary mark in a competition. He apparently wants to smash that figure. 

The 24-year-old Hause frequently references “Operation 2,650” in many of his social media posts, which is a nod to his goal of someday scoring a 1,202-kilogram (2,650-pound) total with wraps. This achievement would be 18.8 kilograms (40.1 pounds) more than Bell’s record. If he attains that number, it would also make Hause the first-ever powerlifter to log a total of at least 1,200 kilograms (2,645.5 pounds) (in the Raw With Wraps category).

 

 

 

 

 

 

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[Related: How to Do the Kettlebell Swing for Explosive Power, Strength, and Conditioning]

At the time of this article’s publication, according to Open Powerlifting, Hause possesses the fourth-highest ever total with wraps regardless of weight class. With due time and steady progress, the athlete could find himself on the top of the mountain while completely separating himself from his peers. 

Featured image: @daspowerhause on Instagram

The post Andrew Hause (140KG) Totals 58 Pounds More Than His All-Time World Record in Training appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Research of the Week

The more times you flip the burger, the faster it cooks.

College lowers smoking rates.

Female mice show less variance than male mice.

Young kids who train basketball frequently have improved executive functioning.

Grazing on perennial grasslands can match current meat production while improving the environment.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Anya Perry

Media, Schmedia

New garbage red meat study pops up.

Oatly recall. Oh no.

NY Times discovers what we already knew.

Interesting Blog Posts

Untangling rising LDL-C in keto dieters.

The modern diet as biosecurity threat.

Social Notes

Wisdom from Robb Wolf.

The village that gave up alcohol for chess.

Everything Else

Turns out that red meat is too healthy.

Kids in the 1960s imagine life in the year 2000.

Daily insulin dose and cancer risk in type 1 diabetics.

Things I’m Up to and Interested In

Interesting theory: Gods of Salt.

Great read: Kareem on what Bill Russell meant to him.

Interesting article: Everyone’s beautiful but for what?

Realize that this would be a small dinosaur: Komodo dragon eating a large mammal (not for the faint of heart).

Not surprised: Ultra-processed food is terrible for mother and child.

Question I’m Asking

What are you doing with the remaining days of summer?

Recipe Corner

• Air fryer crackling’ chicken thighs.
• Few better pairings than pork and fruit.

Time Capsule

One year ago (July 30 – Aug 5)

• JFW: Beginner’s Walking Routine—Get started now.
• Collagen Peptides FAQ: Answering 20 Questions About Collagen Supplements—You asked, I answered.

Comment of the Week

“Re: Sunday with Sisson; I recently sent this elevator pitch to a friend:
– Cut out (or minimize) sugars, grains, and seed oils
– Eat real food that your great grandparents would have recognized
– Prioritize protein from animal sources. Ruminants are best, followed by fatty fish & eggs.
– Eat to satiety and avoid snacking
– Don’t avoid saturated fat
– Try to get ~8 hours sleep each night on a regular schedule
– Minimize stress
– Focus on resistance training over cardio”

-Outstanding, Notch.

The post New and Noteworthy: What I Read This Week—Edition 188 appeared first on Mark’s Daily Apple.

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Inclement weather on Day One of the 2022 CrossFit Games meant that Individual Event Two — the “Shuttle to Overhead” — was pushed onto Day Two. Thursday, August 4, was originally supposed to be a rest day for the Individual and Team competitors. Event Two was a three-round mix of shuttle runs of progressive distance and max reps on the jerk with different strict time limits. 

After somewhat of a battle on Day One, five-time reigning Fittest Woman on Earth®, Tia-Clair Toomey, went from eighth place overall on the leaderboard at the end of Day One to third place as Day Two drew to a close. Mal O’Brien finished a second-straight day in first place for the Individual Women. 

In the Individual Men’s portion, Ricky Garard maintained his first-place lead ahead of defending Fittest Man on Earth® Justin Medeiros. Jeffrey Adler threw himself into the mix near the top after scoring 100 points in the jerk portion.

Here is the leaderboard and results for every division and event from Day Two in Madison, WI: 

Individual Men

1. Ricky Garard [Australia] —449 points
2. Justin Medeiros [USA] — 387 points
3. Roman Khrennikov [Russia] — 374 points
4. Lazar Dukic [Serbia] — 341 points
5. Patrick Vellner [Canada] — 328 points
6. Jeffrey Adler [Canada] — 322 points
7. Nick Matthew [USA] — 304 points
8. Noah Ohlsen [USA] — 299 points
9. Dallin Pepper [USA] — 284 points
10. Uldis Upenieks [Latvia] — 284 points
11. Samuel Kwant [USA] — 280 points
12. Saxon Panchik [USA] — 279 points
13. Will Moorad [USA] — 278 points
14. Bjorgvin Karl Gudmundsson [Iceland] — 277 points
15. Spencer Panchik [USA] — 272 points
16. Jonne Koski [Finland] — 267 points
17. Jayson Hopper [USA] — 260 points
18. Cole Sager [USA] — 253 points
19. Jay Crouch [Australia] — 239 points
20. Guilherme Malheiros [Brazil] —237 points
21. Willy Georges [France] — 234 points
22. Henrik Haapalainen [Finland] — 226 points
23. Travis Mayer [USA] — 226 points
24. Alexandre Caron [Canada] — 219 points
25. Cole Greashaber [USA] — 208 points
26. Enrico Zenoni [Italy] — 206 points
27. Timothy Paulson [USA] — 201 points
28. Tudor Magda [USA]  — 199 points
29. Colten Mertens [USA] — 191 points
30. Austin Spencer [USA] — 188 points
31. Brent Fikowski [Canada] — 188 points
32. Guillaume Briant [France] — 182 points
33. Andre Houdet [Denmark] — 163 points
34. Kealan Henry [South Africa] — 157 points
35. Moritz Fiebig [Germany] — 144 points
36. Alex Vigneault [Canada] — 142 points
37. Bayden Brown [Australia] — 132 points
38. Agustin Richelme [Argentina] — 82 points
39. Giorgos Karavis [Greece] — 78 points
40. Arthur Semenov [Russia] —30 points

Individual Women

1. Mallory O’Brien [USA] — 396 points
2. Emma Lawson [Canada] — 373 points
3. Tia-Clair Toomey [Australia] — 355 points
4. Arielle Loewen [USA] — 342 points
5. Danielle Brandon [USA] — 344 points
6. Kristi Eramo O’Connell [USA] — 335 points
7. Haley Adams [USA] — 326 points
8. Matilde Garnes [Norway] — 314 points
9. Alexis Raptis [USA] — 307 points
10. Gabriela Migala [Poland] — 302 points
11. Amanda Barnhart [USA] — 284 points
12. Thuridur Erla Helgadottir [Iceland] — 277 points
13. Emma McQuaid [Ireland] — 276 points
14. Brooke Wells [USA] — 267 points
15. Kara Saunders [Australia] — 259 points
16. Lucy Campbell [United Kingdom] — 258 points
17. Laura Horvath [Hungary] — 253 points
18. Paige Semenza [USA] — 251 points
19. Ellie Turner [Australia] — 244 points
20. Jacqueline Dahlstrom [Norway] — 234 points
21. Karin Freyova [Slovakia] — 220 points
22. Rebecca Fuselier [USA] — 219 points
23. Carolyne Prevost [Canada] — 213 points
24. Paige Powers [USA] —212 points
25. Elisa Fuliano [Italy] — 204 points
26. Seher Kaya [Turkey] — 200 points
27. Dani Speegle [USA] — 200 point
28. Baylee Rayl [USA] — 198 points
29. Alex Willis [USA] — 191 points
30. Freya Moosbrugger [Canada] — 176 points
31. Seungyeon Choi [Republic of Korea] — 172 points
32. Julia Kato [Brazil] — 172 points
33. Victoria Campos [Brazil] — 168 points
34. Sydney Michalyshen [Canada] — 152 points
35. Caroline Conners [USA] — 149 points
36. Christine Kolenbrander [USA] — 146 points
37. Elena Carratala Sanahuja [Spain] — 144 points
38. Solveig Sigurdardottir [Iceland] — 80 points
39. Michelle Merand [South Africa] — 52 points
40. Emily Rolfe [Canada] — 61 points [Withdrawn]

 

 

 

 

 

 

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Event Two — Shuttle to Overhead

Two minutes (0:00-2:00)

• Run 400 meters
• Max Jerks

Rest one minute.

Three minutes (3:00-6:00)

• Run 600 meters
• Max Jerks

Rest two minutes.

Four minutes (8:00-12:00)

• Run 800 meters
• Max Jerks

Women: 200 pounds
Men: 300 pounds

Individual Women’s Results (Workout A — Run)

The results will be updated accordingly once CrossFit HQ updates the overall leaderboard. 

Individual Women’s Results (Workout B — Jerk)

1. Tia-Clair Toomey — 18 reps (Tied for first)
2. Danielle Brandon — 15 reps 
3. Mal O’Brien — 14 reps
4. Emma Lawson — 13 reps (Tied for fourth)
5. Matilde Garnes — 13 reps (Tied for fourth)
6. Gabriela Migała — 12 reps (Tied for sixth)
7. Jacqueline Dahlstrøm — 12 reps (Tied for sixth)
8. Brooke Wells — 12 reps (Tied for sixth)
9. Emma McQuaid — 12 reps (Tied for sixth)
10. Arielle Loewen — 12 reps (Tied for sixth)

Individual Men’s Results (Workout A — Run)

The results will be updated accordingly once CrossFit HQ updates the overall leaderboard. 

Individual Men’s Results (Workout B — Jerk)

1. Jeffrey Adler — 19 reps
2. Saxon Panchik — 17 reps
3. Justin Medeiros — 16 reps (Tied for third)
4. Ricky Garard — 16 reps (Tied for third)
5. Jayson Hopper — 16 reps (Tied for third)
6. Timothy Paulson — 15 reps (Tied for sixth)
7. Tudor Magda — 15 reps (Tied for sixth)
8. Spencer Panchik — 15 reps (Tied sixth)
9. Roman Khrennikov — 14 reps (Tied for ninth)
10. Guilherme Malheiros — 14 reps (Tied for ninth)

This event had the prize of a complete event’s worth of points each to both the running and jerk segments. Haley Adams captured 100 points with the fastest cumulative time across the three shuttle runs.

To make up for her Day One display, Toomey logged a solid shuttle run and notched 100 points on the jerk with 18 reps. That was enough to vault her into third overall. With the Men, Adler fared alright on the shuttle run, but an impressive 19 reps on the jerk gave him his respective 100 points. 

 

 

 

 

 

 

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Day Two Team Overall Leaderboard 

1. CrossFit Oslo Navy Blue — 367 points
2. CrossFit Mayhem Freedom — 361 points
3. CrossFit Invictus — 355 points
4. CrossFit Reykjavík —292 points
5. CrossFit Selwyn —283 points

Day Two Adaptive Leaderboard 

Day Two of the Individual Games opened the contest for the Adaptive division. Here’s where the leaderboard stands after a day of this portion of the competition. 

Upper Extremity — Women

1. Camille Vigneault — 275 points
2. Christina Mazzullo — 230 points
3. Anne-Laure Coutenceau — 170 points
4. Elizabeth Bride — 105 points
5. Eileen Quinn — 85 points

Upper Extremity — Men

1. Casey Acree — 300 points
2. Josue Maldonado — 225 points
3. Samuel Pera — 125 points
4. Alexi Fiorucci — 105 points
5. Xabier Osa Mendes — 85 points

Lower Extremity — Women

1. Valerie Cohen — 300 points
2. Amy Bream — 185 points
3. Natalie Rovirosa — 165 points
4. Molly Moore — 145 points

Lower Extremity — Men

1. Charles Pienaar — 190 points
2. Elliot Young — 190 points
3. Rogan Dean — 185 points
4. Ole Kristian Antonsen — 145 points
5. Luke Reeson — 130 points

Neuromuscular — Women

1. Morgan Johnson — 275 points
2. Alyssa Kobela— 230 points
3. Lauren Taylor — 145 points
4. Letchen du Plessis— 105 points
5. Leila Ives — 85 points

Neuromuscular — Men

1. Brett Horchar — 275 points
2. Jeremie Perera — 185 points
3. Kevin Maijer — 150 points
4. Benjamin Fallon — 145 points
5. Bart Walsh — 85 points

Day Two Age Group Leaderboard

Likewise, the Age Group Divisions also began on Thursday, August 4. Here’s where these athletes stand as the contest turns the page to Friday, August 5. 

14-15 — Girls

1. Lucy McGonigle — 240 points
2. Rylee Beebe — 230 points
3. Caroline Sabatini — 210 points

14-15 — Boys

1. RJ Mestre — 290 points
2. Yousef Diab — 250 points
3. Tal Simson — 250 points

16-17 — Girls

1. Olivia Kerstetter — 260 points
2. Sophia Shaft — 210 points
3. Trista Smith — 210 points

16-17 — Boys

1. Johan Roberts — 230 points
2. Caleb McClure — 220 points
3. Ty Jenkins — 210 points

35-39 — Women

1. Aneta Tuker  — 250 points
2. Chyno Cho — 230 points
3. Christelle El Debs — 220 points

35-39 — Men

1. Rogelio Gamboa — 220 points
2. Nick Roberts — 210 points
3. Josh Marunde — 200 points

40-44 — Women

1. Kelly Friel — 260 points
2. Jenn Ryan — 260 points
3. Rebecca Voigt Miler — 240 points

40-44 — Men

1. Rudolph Berger — 250 points
2. Alexandre Jolivet — 230 points
3. Michael Laverriere — 220 points 

45-49 — Women

1. Merituuli Kallio — 210 points
2. Marina Novelli  — 200 points
3. Ali Crawford — 190 points

45-49 — Men

1. Mike Kern — 270 points
2. Vlad Liashkevich — 270 points
3. Jason Grubb — 260 points

The post 2022 CrossFit Games Day Two Results — Mal O’Brien and Ricky Garard Stay in First appeared first on Breaking Muscle.

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The first day of Individual competition at the 2022 NOBULL CrossFit Games is in the books. Ricky Garard and Mal O’Brien lead the respective Individual divisions with 270 points each and sit in first place after three events. Reigning Fittest Man on Earth® Justin Medeiros and 17-year-old rookie Emma Lawson are in second place, and Jonne Koski and Arielle Loewen are in third, respectively. 

 

 

 

 

 

 

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[Related: How To Do The Bulgarian Split Squat for Leg Size, Strength, and Mobility]

The competitors began their day at 10 a.m. Eastern time in Madison, WI. They were active for the most part, save for a rain and lightning delay that pushed Individual Event Two — the “Shuttle to Overhead” — to Thursday, August 4. Thursday was initially intended to be a rest day for both Individual divisions and the Teams. 

2022 CrossFit Games Individual Leaderboard

Editor’s Note: On Feb. 24, 2022, CrossFit released a statement in which they said they would not recognize the governments of Russia or Belarus throughout the 2022 season. As a result, CrossFit has removed Russian and Belarusian flags and names from the profiles of Individual and Team competitors.

Here is the leaderboard of the top 10 Individual athletes in both divisions after the first day of the 2022 CrossFit Games. 

Men

1. Ricky Garard [Australia] — 270 points
2. Justin Medeiros [USA] — 258 points
3. Jonne Koski [Finland] — 243 points
4. Patrick Vellner [Canada] — 237 points
5. Roman Khrennikov [Russia] — 231 points
6. Lazar Dukic [Serbia] — 231 points
7. Björgvin Karl Guðmundsson [Iceland] — 211 points
8. Nick Mathew [USA] — 200 points
9. Noah Ohlsen [USA] — 198 points
10. Uhldis Upenieks [Latvia] — 192 points

Women

1. Mallory O’Brien [USA] — 270 points
2. Emma Lawson [Canada] — 243 points
3. Arielle Loewen [USA] — 237 points
4. Kristi Eramo O’Connell [USA] — 228 points
5. Haley Adams [USA] — 225 points
6. Alexis Raptis [USA] — 219 points
7. Danielle Brandon [USA] — 213 points
8. Tia-Clair Toomey [Australia] — 209 points
9. Kara Saunders [Australia] — 207 points
10. Rebecca Fuselier [USA] — 183 points

 

 

 

 

 

 

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[Related: 2022 CrossFit Games Team Division Results]

Event One Results — “Bike to Work”

For time:

• 75 Toes-to-Bars
• Five-mile Bike
• 75 Chest-to-Bar Pull-Ups
• Five-mile Bike

Time limit: 50 minutes

The opening event for the Individual Men and Women saw the athletes use a Trek bike with all-terrain tires. They left North Park and rode five laps around a one-mile course. A time limit of 50 minutes meant this event was more about maintaining a steady and consistent pace before completing the requisite toes-to-bars and chest-to-bars. 

Saxon Panchik, Lazar Đukić, Danielle Brandon, and Elena Carratala Sanahuja each did not complete all five laps and were given penalties on the scoreboard accordingly. The time equivalent to the slowest lap was added to their respective final scores. 

Editor’s Note: There was a mix-up regarding the number of laps several athletes finished. The overall leaderboard may change with a further review that could penalize some athletes. 

Here are the top five in both divisions for Event One:

Individual Women

1. Haley Adams — 38:23.74
2. Tia-Clair Toomey — 38:26.64
3. Emma Lawson — 38.30.48
4. Alexis Raptis — 39.01.04
5. Laura Horvath — 39.01.25

Individual Men

1. Ricky Garard — 36:47.61
2. Jonne Koski — 36:49.34
3. Justin Medeiros — 36:53.65
4. Jeffrey Adler — 37:06.17
5. Spencer Panchik — 37:17.00

On the Women’s side, Haley Adams, reigning five-time Fittest Woman on Earth®, Tia-Clair Toomey, and Lawson eventually paced ahead of the field. While Toomey finished more pull-ups and got to the final bike ride first, Adams stayed tight to Toomey as both lapped several groups of athletes riding a little slower. Adams would pull ahead, maintain a dominant position, and claim her first career event win at the CrossFit Games with a time of 38:23.74. Toomey finished second, while Lawson had a third-place result. 

 

 

 

 

 

 

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[Related: How to Do The Kettlebell Swing for Explosive Power, Strength, and Conditioning]

On the Men’s side, Medeiros, Koski, and Lazar Đukić traded the lead during the pull-ups, but Koski made it to the bike first. This was when part of the rain began to fall on the contest. Koski would eventually pull away by 22 seconds before a group he disguised himself in drafted off of his presence. At around this time, Spencer Panchik and Đukić came into the arena crossing the finish line, but they had skipped an entire lap. Koski would then cross the finish line behind Garard, who also may have skipped a lap with Medeiros not far behind. 

After reviewing the confusing situation, Panchik and Đukić were penalized for not finishing all five laps. Meanwhile, Garard was named the winner with a time of 36:47.61 ahead of Koski. It was determined that Garard didn’t skip a lap. 

Event Three Results — “Skill Speed Medley”

Quarterfinal Round:

• Pegboard Ascents — Men: Three ascents | Women: Two ascents
• 75 Unbroken Single-Unders
• 10 Unbroken Pistol Squats (Left)
• 10 Unbroken Pistol Squats (Right)
• Handstand Walk Course

Semifinal Round:

• Strict Pegboard Ascents — Men: Two ascents | Women: One ascent
• 50 Unbroken Double-Unders
• 10 Unbroken Pistol Squats (Left)
• 10 Unbroken Pistol Squats (Right)
• Handstand Walk Course (Pirouette Start)

Final Round:

• One Strict Pegboard Ascents
• 25 Double-Unders Cross Overs
• 10 Unbroken Pistol Squats (Left)
• 10 Unbroken Pistol Squats (Right)
• Handstand Walk Course (Low Start)

Time limit: Three minutes

Event Three was the defacto second Individual event of the CrossFit Games with the postponement of Event Two because of weather delays. Despite the confusion of Event One, Event Three went off on schedule without a hitch. Emily Rolfe withdrew from the competition after Event One, leaving 39 Individual Women and 40 Individual Men to compete in Event Three. 

Here are the top five in both divisions for Event Two:

Individual Women

1. Danielle Brandon
2. Rebecca Fuselier
3. Emma Lawson
4. Elisa Fuliano
5. Mal O’Brien

Individual Men

1. Nick Mathew
2. Guilherme Malheiros
3. Justin Medeiros
4. Pat Vellner
5. Ricky Garard

 

 

 

 

 

 

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[Related: The Best Sled Workouts For Muscle, Strength, Fat Loss, And Recovery]

On the Men’s side, Ohlsen used his gymnastics proficiency to pace ahead of the field with a time of 2:01.96. The SemiFinal, featuring the top 20 men, saw a back-and-forth between Ohlsen, Garard, and Medeiros. Garard would eventually take the lead with a strong showing in the pistol squats and handstand walk to a first-place time of 1:59.97. Once the Final came around, an early slip on the pegboard cost Medeiros a significant portion of time. Matthew would reach the jump ropes first with a time of 2:14.28, winning the event. Malheiros finished in second at 2:48.93. 

 

 

 

 

 

 

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[Related: How To Do the Goblet Squat For Lower Body Size and Mobility]

Event Four — “Elizabeth Elevated”

21-15-9-9-9 reps for time of:

• Squat Cleans
• Dips with Parallel Bar Traverses

Time cap: Women — 12 minutes, Men — 10 minutes

Women: 95-pound cleans | Men: 135-pound cleans

Event Four, entitled “Elizabeth Elevated,” — where the athletes completed squats and dips — closed out the first day of the CrossFit Games for Individual competitors. 

Here are the top five in both divisions for Event Four:

Individual Women

1. Arielle Loewen — 10:17.06
2. Kara Saunders — 10:31.72
3. Mal O’Brien — 10:33.77
4. Kristi Eramo O’Connell — 10:37.31
5. Emma McQuaid — 10:42.96

Individual Men

1. Pat Vellner — 8:42.16
2. Björgvin Karl Gudmundsson — 9:20.11
3. Colten Mertens — 9:24.49
4. Noah Ohlsen — 9:39.12
5. Uldis Upenieks — 9:46.81

 

 

 

 

 

 

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[Related: How To Do the Bent-Over Barbell Row for A Bigger, Stronger Back]

On the Women’s side, in the fourth heat, Arielle Loewen took the lead ahead of Toomey and O’Brien with a solid performance on the parallel bars. In the second round, Loewen surged ahead of Toomey, who fell back to fifth place in the heat. With three reps left at the 10-minute mark, Loewen had to beat Kara Saunders’ time of 10:31.72 from the third heat. She did so, winning the first Games event of her career with a time of 10:17.06. O’Brien finished third overall (10:33.77).

On the Men’s side, once again in the fourth heat, Pat Vellner charged ahead of Garard and Roman Khrennikov after the end of the second round of nine. Vellner had a minute and a half to spare when he reached the final round of dips, having already matched Björgvin Karl Gudmundsson’s best time, who competed in the third heat. Vellner won the event with a time of 8:42.16. Gudmundsson (9:20.11) and Mertens (9:24.49) took second and third place, respectively. 

 

 

 

 

 

 

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[Related: How To Do the Reverse Lunge for Powerful Legs and Rock-Hard Glutes]

Day Two is Next 

Thursday, August 2, 2022, was originally intended as a rest day for the Individual and Team athletes. However, due to a rain delay, Event Two (the “Shuttle to Overhead”) will take place after the opening ceremonies for the Age Group and Adaptive Divisions — who will start their portion of the competition. There are 10 events left for the Individual athletes to run throughout the rest of the competition. After Day One, the Individual podium in both divisions looks relatively open for any athlete to seize a promising opportunity over the rest of the weekend. 

Featured image: @malobrien_ on Instagram

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In the gym, simple training does not always mean easy training. Some of the most simple-looking exercises can be the most challenging, as well as the most beneficial. Many lifters are familiar with the basic squat movement and the lower body benefits it delivers. But squatting with a barbell isn’t the only option.

Many lifters overlook the seemingly simple goblet squat, presuming it’s too easy to deliver results or that the exercise is more useful for beginners than experienced lifters. Both are wrong.

The goblet squat can improve upper back strength, build hip and ankle mobility, deliver an intense core workout, and create a deep muscle-building burn in your quads and glutes that will make you equally love and hate this exercise. Here’s how to do it.

• How to Do the Goblet Squat
• Common Mistakes to Avoid
• Benefits of the Goblet Squat
• Muscles Worked by the Goblet Squat
• Who Should Do the Goblet Squat
• How to Program the Goblet Squat
• Goblet Squat Variations
• Goblet Squat Alternatives
• Frequently Asked Questions

How to Do the Goblet Squat

Although this is predominantly a lower body exercise, what’s happening with your upper body is also important. Holding the weight in a strong position will allow your upper body to remain stable while your legs do the lion’s share of the work.

Step 1 — Secure the Weight and Set Your Stance

Use both hands to lift a kettlebell or use a dumbbell by holding the weight plates on one end. Bend your arms and allow the weight to sit under your chin. Pull your elbows tight into your body for a strong upper back position. Create tension in your core to ensure a neutral spine.

Position your feet slightly wider than hip-distance apart. Turn your toes slightly outward, no more than 45-degrees, to allow a healthy knee position.

Form tip: Imagine holding a towel between your arms and torso to maintain a tight elbow position, which supports the weight and engages your upper back. To fine-tune your stance, jump before picking up the weight. Your feet will naturally find a position for a safe landing. That is a stable position for the squat.

Step 2 — Squat Straight Down

With the load in front of your body, it’s easier to keep your torso vertical during the squat, which makes it more knee-dominant than hip-dominant (this affects muscle recruitment and emphasizes your quadriceps).

Allow your hips to travel down while your knees reach forward over your toes. Your elbows will fall between your thighs as you reach the bottom position. Keep your torso stacked over your hips to achieve a longer range of motion and more core engagement. Leaning forward can stress your lower back. Keep your weight distributed over your midfoot without rising onto your toes or excessively pressing through your heels.

Form tip: In the bottom position, the forward angle from your ankles to knees should be similar to the forward angle from your hips to shoulders. This optimizes power and muscle recruitment without excessive joint strain.

Step 3 — Stand Up to Lockout

Push down into the floor with your whole foot to stand straight up. Maintain your torso stacked over your hips. Don’t exaggerate a hip thrust as you reach the top of the movement. Hold the weight securely. Don’t relax your arms as you drive with your legs and don’t press the weight up.

Exhale steadily through pursed lips as you stand up. Finish fully exhaling at the top to maintain intra-abdominal pressure and increase core stability.

Form tip: The more you push down into the floor, the more hip extension you’ll create at the top of the movement. For an extra burn, keep pressing into the floor at the top of the rep to maximize muscle tension.

Goblet Squat Mistakes to Avoid

Make sure you get the most bang for your buck when performing the goblet squat. Although this exercise may look simple, there are a few things you want to avoid.

Not Using a Full Range of Motion

Achieving a full range of motion may look different person to person, depending on their individual limb lengths and mobility, but you find the best muscle-building stimulus when utilizing the greatest range of motion possible. (1)

 

 

 

 

 

 

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One of the most common mistakes is hinging the hips far back before squatting, like you’re doing a powerlifter’s back squat. This prevents you from reaching a significant squat depth and it can short-change muscle recruitment.

You might’ve heard that your knees should never go over toes when squatting. That’s incorrect. Letting your knees move over your toes is the only way to safely get to the bottom of the squat.

Avoid it: To get a full range of motion with the goblet squat, focus on achieving a deeper knee bend instead of just pushing your hips back. You may need to gradually build up your tolerance and mobility to reach full depth because your body is building strength as it explores new ranges of motion. 

Standing with Your Butt First

A common problem when transitioning into the standing position is letting your hips rise first. When this happens, your glutes go into the air and the weight, along with your torso, tip forward. As you can visualize, this ends up looking like some kind of exotic dance maneuver and is sometimes referred to as a “stripper squat.”

This forward-body position places more stress on the lower back and turns the movement into a hip dominant movement, requiring your hamstrings and glutes to complete the lift. Not only can your lower back get strained, but your quadriceps muscles are left out of the movement.

Avoid it: Pause for one or two seconds at the bottom of each rep to make sure you’re in a good position to drive up. Focus on keeping the weight tight to your body and maintain a fully engaged upper back to stay vertical as you stand up.

Benefits of the Goblet Squat

The goblet squat trains the fundamental squat pattern which improves size, strength, and mobility throughout the lower body. Here are more details about using the goblet squat.

More Muscle

Taking muscles through a long range of motion is an important factor for muscle hypertrophy and there are not many better exercises than the goblet squat when it comes to squatting deep. This movement sets you up for leg-building success. Right now, thick thighs and well-built glutes are the new “abs and biceps” for many people, and the goblet squat can help.

Better Mobility

The goblet squat can help improve mobility in your ankles, hips, and upper back. Holding the weight in front of your body shifts our center of mass backwards. Shifting the weight back allows the ankles to work through a longer range of motion throughout each rep.

Taking any joint through more range of motion while under load is going to improve your mobility more effectively than any static drill or foam rolling.

Muscles Worked by the Goblet Squat

Like many leg exercises, the goblet squat works a number of muscle groups in the lower body including the quadriceps, glutes, adductors, and hamstrings.The unique position of the weight also works your core more significantly than other squat variations.

Quadriceps

The quadriceps are made up of separate heads that work together — the vastus lateralis, vastus intermediate, vastus medialis, and rectus femoris. The upright torso position and long range of motion at the knees and hips significantly recruits the quadriceps to straighten your legs (knee flexion).

Adductor Magnus

This muscle on the back of the thigh is recruited most when performing a large amount of hip flexion (bending at the hips). Although it primarily works when moving laterally, it’s highly activated during the goblet squat as the muscle helps to initiate hip extension from the bottom position, before the glutes come to the party closer to full extension. (2)

Glutes

One of the main functions of the glutes is hip extension, straightening the leg in line with the upper body. When performing a goblet squat through a long range of motion, your legs go through greater hip flexion. The more hip flexion performed, the greater the opportunity to work the glutes.

Core

Your core is composed of a number of different muscles including the transverse abdominals, the rectus abdominis, and the obliques. Each muscle performs a different action on the torso — creating stability, preventing rotation or collapsing, and maintaining intra-abdominal pressure to reduce lower back strain.

To successfully target and strengthen these muscles, be sure to maintain positions where your head, torso, and pelvis are all stacked. The goblet squat allows you to find and drill that position.

Who Should Do the Goblet Squat

The goblet squat can be performed by any individual whether they are a beginner, intermediate, or advanced lifter. It can be a great exercise for hypertrophy, fat loss and body composition changes, and also athletic development.

Training for Fat Loss and Improved Body Composition

The goblet squat can be an effective movement for improving body composition. The exercise takes muscles through a long range of motion, which is good for maintaining and/or improving lean muscle mass during a dieting phase.

This specific movement doesn’t require a lot of axial loading (compression stress on the spine) which can be more common with other squat variations. This makes it easier to perform the goblet squat more frequently and consistently with good form.

Athletic Training

For general sports athletes, strength is underrated. Some are still worried about becoming “muscle-bound.” But athletes also don’t need to become dedicated bodybuilders, so it’s important to have a good mix of exercises where they can focus on building basic strength, while also including exercises like the goblet squat where they can maintain functional positions while moving and creating force.

Athletes can also vary the programming of the goblet squat, manipulating load and volume for more strength or hypertrophy, or performing the exercise with lighter loads and a slower tempo (rep speed) for more of a core challenge.

Hypertrophy 

The goblet squat can be a good option for hypertrophy (muscle growth) because the exercise takes muscles through a long range of motion. However, the goblet squat will eventually be limited by how much weight you can hold.

If or when this happens, the goblet squat would still be useful as an “accessory” movement performed later in the workout when your leg muscles are pre-fatigued from other training, instead of using the goblet squat as main lift.

How to Program the Goblet Squat

Like many exercises, the goblet squat can be programmed differently depending on your goals. Here are a few of the most effective ways to program the goblet squat.

Moderate-to-Heavy Load, Lower Repetition

There are two very effective ways to program the goblet squat with relatively heavy loads. The first is using EMOM (every minute on the minute), where you perform five or six reps at the start of each minute and rest for the remaining time, repeated for six or seven total minutes. The accumulation of fatigue will increase the intensity significantly, especially in rounds three through six.

The other option is to use tempo training — the speed at which you perform the exercise. Tempo is normally expressed using a series of four numbers, each number representing a section of the rep. For example, 4-2-1-0 would indicate four seconds on the way down, two seconds paused in the bottom position, one second to return up, and zero seconds in the top position before the next rep.

Lighter Load, Higher Repetition 

The goblet squat can be used as a good pre or post-exhaust on a leg day, performed immediately before or after another leg exercise. Two or three sets of 12 to 15 reps work well for this. Because it only requires one weight, it can also be used as a convenient and efficient part of a circuit where you can move quickly with minimal rest in between multiple exercises. 

Goblet Squat Variations

There are a few variations of the goblet squat that you can alternate between during different phases of your training, for specific benefits beyond the basic movement, and/or to give you some general training variety.

Heels-Elevated Goblet Squat

Some gyms have a solid heel wedge device or you can place small plates under your heels. If you’re at home or in a garage gym, you could roll up an exercise mat or use a thick book. This is a really great way to learn the general movement pattern because the angle encourages you to keep your torso upright. Because it’s easier to keep your body stacked, you’ll likely feel this a lot more in your core, as well as your legs. 

The elevated heel position increases quadriceps recruitment due to the altered leg angle. The higher heel position can also act as assistance for lifters with poor ankle mobility, allowing them to reach a lower squatting position than standing flat on the floor.

B-Stance Goblet Squat

The “b-stance” is a unique position where one foot is set in pace and the other is shifted back slightly,  acting as a kickstand for balance. This is a great way to introduce single-leg training, as it offers the benefits of unilateral (single-leg) training such as addressing muscle discrepancies, but it also doesn’t require as much balance or coordination as more challenging single-leg exercises.

The B-stance goblet squat shouldn’t turn into a lunge. Instead of taking a full step backwards, set one foot very slightly back — having the toes of one foot roughly in line with the heel of the other foot.

Goblet Squat Alternatives

Front Squat

The front squat can be a highly effective alternative to the goblet squat. Holding a barbell across the front of your shoulders allows potentially heavier loads than the goblet squat, which can contribute to greater strength gains.

The front squat can be performed with a similar range of motion and develops muscle and mobility similar to the goblet squat.

Step-Up

The step-up starts from a position of hip flexion, rather than starting in a standing position and descending into a squat, which makes it a good alternative if you experience discomfort during hip flexion.

The step height can also be adjusted to accommodate any mobility limitations. It can be difficult to increase load on this exercise because of the total-body challenge and balance requirements, but it still delivers a very big bang for the buck.

FAQs

Why can’t I lift as much weight with the goblet squat compared to a barbell back squat?

This is a very common situation and it comes down to muscle recruitment and leverage. The barbell back squat is often more of a hip-dominant movement with relatively less range of motion, which allows you to move more total weight. Because the bar is supported across your upper back and shoulders during a back squat, it  removes the limitation of holding the weight in your hands.

The back squat can be a better choice specifically for strength gains, but for general improvements in body composition and athletic development, the goblet squat could be the more favorable choice.

How many times per week should I do goblet squats?

The goblet squat puts the body through less axial stress and loading (compression of the spine) compared to various barbell squats, so you could perform the goblet squat more frequently — two to three times per week.

If you are performing the exercise multiple times per week, vary the programming in each workout to get a range of training stimuli. For example, perform higher reps in one session, use different tempo in the next workout, and use a variation like B-stance goblet squats in the last workout of the week.

Life is Full of Ups and Downs. We Call Them Squats.

Maturing in fitness is realizing that there is no “best” exercise. A well-rounded lifter should eventually want to develop a list of effective movements they can perform very well. Include the goblet squat and its variations in your routine, and you should find that progressing with one movement carries over to improve other squat exercises. Never underestimate the simple goblet squat. It is simple, but not easy.

References

1. Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE open medicine, 8, 2050312120901559. https://doi.org/10.1177/2050312120901559
2.  Keitaro Kubo, Toshihiro Ikebukuro, Hideaki Yata, Effects of squat training with different depths on lower limb muscle volumes – https://www.ncbi.nlm.nih.gov/pubmed/31230110

Featured Image: Photology1971 / Shutterstock

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The 2022 NOBULL CrossFit Games are underway. Day One of the Team competition kicked off August 3, shortly after the Individual competition earlier in the day. Team events will take place on August 3, 5, 6, and 7, with multiple events (or “workouts”) programmed throughout each day. August 4 will be a brief but much-needed day of rest.

Here are the results for the Team Division from the 2022 NOBULL CrossFit Games in Madison, WI.

Editor’s Note: On Feb. 24, 2022, CrossFit released a statement in which they said they would not recognize the governments of Russia or Belarus throughout the 2022 season. As a result, CrossFit has removed Russian and Belarusian flags and names from the profiles of Individual and Team competitors.

2022 CrossFit Games Teams Division Top 5

1. 8th Day CrossFit Black [USA] — 100 points
2. CrossFit Oslo Purple Red [Norway] —95 points
3. CrossFit Taranis LifeTree [Canada] — 90 points
4. CrossFit 2150 Team Norce BL [Norway] — 85 points
5. Rhapsody CrossFit [USA] — 80 points

Biker Bob Results

The Team Division’s first event was “Biker Bob” — three rounds of multiple events performed for time. Each four-person team first needed to push a 667-pound “bob”-sled down a field length.

The teams then split into two mixed male-female pairs, with one pair performing a one-mile bike ride while the other male-female team pushed the sled 252 feet before immediately performing 30 synchronized toes-to-bar lifts. When the first team returned from the bike ride, each pair switched to perform the opposite event.

After the third round of toes-to-bar, all four members again pushed the sled to the finish line. The entire event had a maximum time limit of 40 minutes.

First Heat Top 5

Team 8th Day CrossFit Black — consisting of husband and wife pair Michael and Heather Paas, Ryan Schafer, and Zoe Jones — narrowly took the lead with their chance at the first event. It’s the Michigan-based team’s second appearance at the CrossFit Games.

1. 8th Day CrossFit Black [USA] — 28:02.78
2. CrossFit Oslo Purple Red [Norway] — 28:10.25
3. CrossFit Taranis LifeTree [Canada] — 29:13.19
4. CrossFit 2150 Team Norce BL [Norway] — 29:51.15
5. Rhapsody CrossFit [USA] — 30:04.82

Second Heat Results

The event is currently experiencing a weather delay. Results will be updated as they become available.

1. CrossFit OverTake Team [USA]
2. CrossFit Yas Black [United Arab Emirates]
3. CrossFit Sarpsborg [Norway]
4. CrossFit Oslo Blue Navy [Norway]
5. CrossFit Invictus [USA]
6. CrossFit Zarautz [Spain]
7. Kamo Athletics CrossFit [USA]
8. CrossFit OBA [USA]
9. KT CrossFit [Russia]
10. CrossFit EXF [Australia]
11. CrossFit Omnia Black [USA]
12. CrossFit Portti [Finland]
13. CrossFit Mayhem Independence [USA]
14. CrossFit Rejkjavik [Iceland]
15. CrossFit Selwyn [Australia]
16. CrossFit Mayhem Freedom [USA]
17. CrossFit Urban Energy [Australia]
18. CrossFit Pro1 Montreal [Canada]

Featured Image: Courtesy of Barbell Stories

The post 2022 CrossFit Games Team Division Results appeared first on Breaking Muscle.

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We suffer from an epidemic of stiff ankles. And, because mobility comes before strength—and indeed is necessary for true strength—we have weak ankles. Don’t believe me? Stand up right now. Aim your feet straight ahead. Toes straight. Don’t flare them out. Put your feet close together. Not touching, but almost. Squat down, keeping your heels on the ground.

Can you do it? Can you hold a full squat at the bottom with heels down and a fairly straight back, or do you start toppling over? Do your feet inadvertently flare outward at 45 degree angles to accommodate your stiff ankles? Is your lower back beginning to cramp? Do you have to go onto your toes to hit bottom?

If you’re not close to getting a toes straight, feet together, heels down full squat without your back seizing up, you need to work on your ankle mobility.

Don’t feel bad. You aren’t alone. As I said, it’s an epidemic for several reasons:

• Everyone sits, almost no one squats. No one is going into deep ankle dorsiflexion (angle between foot and ankle decreasing).
• Everyone wears shoes with prominent heels that force their ankles into permanent plantarflexion (angle between foot and ankle increasing).
• Everyone walks along flat linear paths (sidewalks, roads, hardwood flooring), almost no one moves through terrain of varied topography, across uneven surfaces, up and down slopes, across stones.

Luckily, there’s a lot you can do to fix the problem. Here are exercises to help you regain ankle strength and mobility.

Incline or wall calf stretch

Tight calves lead to tight ankles. First things first, you stretch them. Best calf stretch around is to either put your foot up on a wall or on an incline slope (hill, or even one of these dedicated calf stretch boards) and then press your hip into the stretch.

Press your hip forward and hold it for 5 seconds, making sure to flex your calf as hard as you can deep into the stretch. When it gets easier, press farther forward. Repeat until you can’t stretch it any more.

Do this with both straight knee and a flexed knee to target different calf muscles.

Ankle dorsiflexion stretch with hip extended

Most of us worry about training ankle dorsiflexion with our hip in flexion. Like if we’re at the bottom of a squat or lunge, our hips are flexed (bent) and our ankles are dorsiflexed (shortened angle between foot and ankle). But it’s also important to work on ankle dorsiflexion mobility when our hips are in extension (standing straight up), like when we’re walking or running.

A real nice way to do it is to do the classic calf stretch mentioned above on one foot combined with the other foot up on a chair in front of you with the foot turned inward.

Feel that stretch and turn your hips toward the middle to really feel even more and hit different strands of the calf. Hang out in the stretch for 30 seconds to a minute, then switch sides.

Deep knees over toes split squats

Hitting deep ankle dorsiflexion is one thing. Hitting it while loading up the tissues with resistance is another—and dorsiflexion under load is far more applicable to every day life, high intensity athletic movements, and weight lifting. The deep knee over toe split squat is a safe way to load that dorsiflexion.

Reach one foot far behind you and then lower yourself into a deep split squat, pressing forward until your knee goes way over the toes. Press back and up to return upright (foot still way behind you), and repeat. Really feel that stretch as your knee goes beyond your toes and your ankle hits deep dorsiflexion.

Start doing these unloaded, then, once you’re good at balancing and hitting the desired range of ankle motion, start loading weight onto it to train and engrain the movement pattern. The safest way is to hold some dumbbells in your hands or wear a weighted vest.

Tibia raises

Sometimes you’re stiff and immobile because you’re weak—because the muscles that support the motion you seek can’t handle the loads. The tibia is the front (anterior) part of your lower leg that controls ankle dorsiflexion, and almost no one trains it consciously. Enter the tibia raise.

You can do tibia raises either by holding a dumbbell between your feet, slipping light kettlebells over your feet, using a resistance band, or using a tibia trainer.

Whichever piece of equipment you use, the key is to sit on a bench with your legs out in front of you, or stand upright, and perform weighted dorsiflexion—dorsiflex against resistance.

1. Start with your toes pointed straight ahead with the weight/band/tibia trainer resting on your feet, ankle in plantar flexion.
2. Bring your toes up toward your face (dorsiflexion).
3. Hold for a half second, then slowly lower the weight back to plantar flexion.
4. Repeat.

Lacrosse ball foot rolls

Another common yet non-intuitive circular cause of tight ankles is a tight mid foot and collapsed arch. The middle of your feet get stiff to compensate for the tight ankles, your arches collapse to allow ankle movement despite the tightness, and the effects reverberate back and forth making everything worse.

A simple way to help break the cycle is to stand on a lacrosse ball and roll around your mid foot, helping reduce neuromuscular adhesions and clear up space to allow better movement through the foot and arch. Roll around on the ball for 5 minutes per foot while articulating your feet and toes, putting as much weight onto the ball as you can handle, then try doing the squat test from the beginning of this article. It should improve things.

Freestyle ankle angle exploration

There isn’t a good way to describe this one, so I’ll just link to a great video of someone doing it. It’s an exploration of all the different angles your ankles can hit. You’re rolling onto the sides, then back onto the other sides. You’re going up on your toes then back on your heels. You’re pivoting every which way. You’re doing everything an ankle can do while standing.

Note which angles feel stiffer and more restricted, then target those with your stretches and mobility work. These are the formal exercises you should be doing to improve ankle strength and mobility, but the foundation has to be consistent movement through those ranges of motion. You also need to be

• Walking every day: do this along varied surfaces and textures such as slopes, sand, stones, and dirt paths that put your ankle through different angles
• Squatting: practice this both as exercise and as a resting position
• Playing: movement games and sports place unique and spontaneous demands on your ankle range of motion

Most of all, just move constantly and consistently throughout the day. Motion is lotion, as they say. Take care, everyone, and let me know down below what your favorite ankle movements are.

The post Ankle Mobility and Strengthening Exercise appeared first on Mark’s Daily Apple.

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On August 2, 2022, strongwoman Lucy Underdown set out for what was supposed to be a routine deadlift training session. Instead, as the athlete said she was “feeling in good form” after a few reps, Underdown eventually deadlifted 302.5 kilograms (667 pounds). The strength mark unofficially exceeds Underdown’s own Strongwoman Open Deadlift World Record by 2.5 kilograms (5.5 pounds). 

An Open competitor, Underdown possesses the official World Record figure with a pull of 300 kilograms (661.4 pounds) at the 2021 UK’S Strongest Man contest. Underdown made a special appearance in the Men’s competition to set the record and became the first strongwoman to deadlift at least 300 kilograms. 

 

 

 

 

 

 

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A post shared by Lucy Underdown (@lucyunders_strongwoman)

[Related: How To Do The Bent-Over Barbell Row For A Bigger, Stronger Back]

Underdown completed her deadlift using a conventional stance and lifting straps while wearing a lifting belt. Seeing how she’s a professional strongwoman, Underdown used what would be a legal hitch to rest her loaded barbell on her thighs for a moment before completing the pull. 

Underdown’s official record mark is the second-heaviest by a Woman’s athlete in history (powerlifting or strongwoman). Powerlifter Becca Swanson (+90KG) holds the all-time heaviest deadlift with an equipped pull of 315 kilograms (694.5 pounds) at the 2005 World Powerlifting Congress (WPC) WPO European SemiFinals. Powerlifter Tamara Walcott (+90KG) possesses the third-heaviest deadlift of all time with a 290-kilogram (639.3-pound) raw pull at the 2022 World Raw Powerlifting Federation (WRPF) American Pro. 

Notably, powerlifters like Swanson and Walcott cannot use lifting straps and cannot hitch the weight on their thighs at any time.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Lucy Underdown (@lucyunders_strongwoman)

[Related: The Best Sled Workouts For Muscle, Strength, Fat Loss, And Recovery]

Underdown at a Glance 

Underdown has only been a competitive strongwoman for the better part of two years. Yet she’s already one of the sport’s elite athletes with just three competitions to her name. 

According to Strongman Archives, Underdown finished in seventh place in her first career contest at the 2020 Arnold Amateur Strongwoman World Championships. While she hasn’t won any of her three competitions to date, Underdown has finished on the podium twice — two consecutive bronze medal results in the annual UK’s Strongest Woman competition (2021-2022). Donna Moore won the 2021 edition, while Rebecca Roberts came out on top in 2022. 

Per her social media, Underdown will next compete at the 2022 Britain’s Strongest Woman competition. That will occur on August 14, 2022, in Doncaster, England. Underdown has not confirmed her goal is to surpass her deadlift World Record at the competition. Nonetheless, her recent training achievement makes it clear she could extend her mark while also potentially capturing the first victory of her growing career. 

Featured image: @lucyunders_strongwoman on Instagram

The post Strongwoman Lucy Underdown Deadlifts Unofficial World Record of 302.5 Kilograms (667 Pounds) in Training appeared first on Breaking Muscle.

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The 2022 NOBULL CrossFit Games are back! From Aug. 3-7, hundreds of athletes across 27 divisions will flock to Madison, WI, to compete for the title of Fittest on Earth®. 

Below, you’ll find the results for the Individual competitors, which will be updated in real-time. 

2022 CrossFit Games Leaderboard

Editor’s Note: On Feb. 24, 2022, CrossFit released a statement in which they said they would not recognize the governments of Russia or Belarus throughout the 2022 season. As a result, CrossFit has removed Russian and Belarusian flags and names from the profiles of Individual and Team competitors.

Men

• Will Moorad [USA]
• Tudor Magda [USA]
• Travis Mayer [USA]
• Timothy Paulson [USA]
• Spencer Panchik [USA]
• Saxon Panchik [USA]
• Samuel Kwant [USA]
• Noah Ohlsen [USA]
• Nick Matthew [USA]
• Justin Medeiros [USA]
• Jayson Hopper [USA]
• Dallin Pepper [USA]
• Colten Mertens [USA]
• Cole Sager [USA]
• Cole Greashaber [USA]
• Kealan Henry [South Africa]
• Lazar Dukic [Serbia]
• Roman Khrennikov [Russia]
• Arthur Semenov [Russia]
• Uldis Upenieks [Latvia]
• Enrico Zenoni [Italy]
• Bjorgvin Karl Gudmundsson [Iceland]
• Giorgos Karavis [Greece]
• Moritz Fiebig [Germany]
• Willy Georges [France]
• Guillaume Briant [France]
• Jonne Koski [Finland]
• Henrik Haapalainen [Finland]
• Andre Houdet [Denmark]
• Patrick Vellner [Canada]
• Jeffrey Adler [Canada]
• Brent Fikowski [Canada]
• Alexandre Caron [Canada]
• Alex Vigneault [Canada]
• Guilherme Malheiros [Brazil]
• Ricky Garad [Australia]
• Jay Crouch [Australia]
• Bayden Brown [Australia]
• Agustin Richelme [Argentina]

Women

• Rebecca Fuselier [USA]
• Paige Semenza [USA]
• Paige Powers [USA]
• Mallory O’Brien [USA]
• Kristi Eramo O’Connell [USA]
• Haley Adams [USA]
• Danielle Brandon [USA]
• Dani Speegle [USA]
• Christine Kolenbrander [USA]
• Caroline Conners [USA]
• Brooke Wells [USA]
• Baylee Rayl [USA]
• Arielle Loewen [USA]
• Amanda Barnhart [USA]
• Alexis Raptis [USA]
• Alex Willis [USA]
• Lucy Campbell [United Kingdom]
• Seher Kaya [Turkey]
• Elena Carratala Sanahuja [Spain]
• Seungyeon Choi [Republic of Korea]
• Michelle Merand [South Africa]
• Karin Freyova [Slovakia]
• Gabriela Migala [Poland]
• Elisa Fuliano [Italy]
• Emma McQuaid [Ireland]
• Thuridur Erla Helgadottir [Iceland]
• Solveig Sigurdardottir [Iceland]
• Laura Horvath [Hungary]
• Sydney Michalyshen [Canada]
• Freya Moosbrugger [Canada]
• Emma Lawson [Canada]
• Emily Rolfe [Canada]
• Carolyne Prevost [Canada]
• Victoria Campos [Brazil]
• Julia Kato [Brazil
• Tia-Clair Toomey [Australia]
• Kara Saunders [Australia]
• Ellie Turner [Australia]

Wednesday Results

Wednesday, Aug. 3 marks the first day of the Games; only Individuals and Teams will be competing today. There are three events scheduled.

[Related: 2022 CrossFit Games Workouts Revealed]

Event 1 Breakdown

For time:

• 75 Toes-to-Bars
• Five-mile Bike
• 75 Chest-to-Bar Pull-Ups
• Five-mile Bike

Time cap: 50 minutes

Event 2| Two 100-Point Workouts

From 0:00-2:00 (two minutes)

• Run 400 meters
• Max Jerks

Rest one minute.

From 3:00-6:00 (three minutes)

• Run 600 meters
• Max Jerks

Rest two minutes.

From 8:00-12:00 (four minutes)

• Run 800 meters
• Max Jerks

Women: 200 pounds
Men: 300 pounds

In each round, athletes will perform the run and then complete as many jerks (shoulder-to-overheads) as possible in the time remaining. This will be scored as two separate 100-point events. The first Shuttle to Overhead workout (A) score will be an athlete’s total time to complete the three runs. The second Shuttle to Overhead workout (B) will be the total number of jerks completed across the three rounds.

Event 3

TBD

How to Watch the 2022 CrossFit Games

There are a few options on how to watch the Games for fans who can’t make it to Madison.

Those who elect to catch the action on YouTube can choose from five languages: English, Spanish, Portuguese, French, and Italian. 

Below are the streaming times for when viewers will be able to watch the Games on the CrossFit Games app, YouTube, Facebook, Twitch, and Pluto TV. The two-hour time slot during both Individual Finals is exclusive to the CBS Television Network. Each of the listed times are in Eastern Standard Time.

Note: Viewers can find the schedule for their local time in the CrossFit Games app:

• Wednesday, Aug. 3, 2022 — 10 a.m. – 10 p.m. EST
• Thursday, Aug. 4, 2022 — 10 a.m. – 7:15 p.m. EST
• Friday, Aug. 5, 2022 — 10 a.m. – 8:15 p.m. EST
• Saturday, Aug. 6, 2022 — 9 a.m. – 9:20 p.m. EST
• Sunday, Aug. 7, 2022 — 10 a.m. – 5 p.m. EST
• Sunday, Aug. 7, 2022 — 1 p.m. – 3 p.m. EST on CBS Television Network | Exclusive to CBS TV

The Individual and Team divisions will start the Games on Wednesday, Aug 3, 2022. Then there will be a short rest day before the rest of the competition from Friday, August 5, to the Finals on Sunday, August 7. The Games will begin with 40 Individual Men and Women each and 38 Teams. There will only be one significant cut of these athletes on Saturday, August 6.

By the time the Finals begin on Sunday, August 7, just 30 Individual competitors will remain for both the Men and Women, while only 20 Teams will be left standing. The Age Group and Adaptive divisions will begin on Thursday, August 4, and power through to the end of the weekend. 

Featured Image: Courtesy of CrossFit

The post 2022 NOBULL CrossFit Games Results and Leaderboard appeared first on Breaking Muscle.